This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day.
This upper body workout will help women build shoulder and back development and strength. It requires only a set of dumbbells.
Want to do a back workout that will challenge you and leave you feeling as though you've really accomplished something? Try the Back Day Burnout Workout!
Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements.
Learn which two moves are key to building a wide and thick upper back. Then, check out the workout using the two moves to improve your overall physique!
Build that coveted V-Taper and completely transform your physique with this 4 week back and shoulder workout. Simply add it to your current routine!
Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt.
This 8 week peaking cycle is for experienced pullers who want to beef up their lagging deadlift. Feature includes a sample workout with recommended assistance exercises.
Want to look like a cobra? Build an impressive V-taper with two great workouts; a high intensity day to begin the week & some serious volume to end it!
Want to increase the overall size of your back muscles? Check out this workout guaranteed to increase your wingspan by adding muscle mass to your back.
Blast your back with this back workout and experience some serious back gains! This comprehensive workout hits every muscle in the back for optimal growth!
Massive traps can transform an ordinary bodybuilder into an extraordinary bodybuilder. Build big, beefy, beastly trap muscles now!
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
Build a "Hoss" back with Fouad "Hoss" Abiad's heavy bodybuilder back workout! See which exercises this 20 year bodybuilding vet selects and why!
Figure competitor Julie Michaelson provides nutrition advice, and an incredible back workout along with training tips.
Upgrade your back with this ultimate back workout program that includes 2 separate workouts that'll take your back development to the next level!
Get ready for cannonball delts and boulder shoulders! Day 4 training will hit your shoulders from all angles and finish with some arm blasting isolation work.
This back workout has been designed for new lifters looking to build some muscle. It comprises of 3 exercises and 7 sets targeting all major muscle groups in the back.
Blast your back and chest in the same workout with this high volume, intense superset and triset-focused training plan from Cory Gregory and MusclePharm.
Build a beefy back using 3 distinct and powerful cycles. Lift rotation focuses on heavy strength building exercises, muscle building volume work and pump-inducing cluster sets.
Emphasize your back muscles with this 4 week Superset routine that's designed to intensify and maximize your time at the gym for killer results.
IFBB Pro John Meadows' work ethic is like no other. Read about his humbling journey to competing in front of his home town at this years Arnold Classic.
Beef up your back with this back specialization routine from natural bodybuilding champion Sean Sullivan.
This 8 week intense back workout uses variation and intensity techniques to really get some serious growth in your back muscles! Bust through plateaus!
Build a bigger back by rotating through 3 unique workouts. Week one is hard and heavy, week 2 features higher reps and week 3 is moderate reps and exercises.